- The only way to avoid drinking large amounts of calories and sugar is to make your go-to drink water. Stop drinking sugary sodas and guzzling down sports drinks, juices, and fruit drinks. These brightly colored beverages contain corn syrup, artificial dyes, and flavorings that your body doesn’t need.
- Best drink for overall health? Water, water, water! You should drink approximately 2 quarts (8 cups) of water a day. Most of your body-approximately 65% - is composed of water. Water is the most important power nutrient; without enough water, nutrients like carbs, proteins, and fats can’t get into your body’s cells. Water helps your body work optimally.
- Sip on healthier beverages like flavored teas. Some great choices are Good Earth teas, (for a crisp taste), Celestial Indian Spice Chai Tea, and all Tazo teas.
- Try adding excitement to your water with cucumber, mint, or a slice of lemon, orange, or even cherries when in season.
- If you need to sweeten your tea, try adding a teaspoon of Stevia, a no-calorie sweetener that comes from an herb native to South Africa. Another great choice is agave syrup. (Also use 1 tsp.)
- Read the Nutrition Facts label on all beverages. Check the first ingredient in your drink-as the largest ingredient in it is listed first and the one in the least amount is listed last. Most of the drink should be water or 100% juice, depending on the beverage.
- Watch serving sizes: Look for “servings per container,” as you may think there is only one serving per bottle but in reality you are consuming 2.5 times the “amount per serving.”
- Limit or don’t drink beverages that contain added sugars or artificial sweeteners such as high fructose corn syrup, splenda, aspartame, sucrose, sorbitol, brown rice syrups, dextrose, sucralose, etc.)
- If you need a drink with a sweetener, stick to ones with natural ingredients such as honey or agave.
- Try to keep your sugar intake lower than American Heart Association’s limits for added sugars: 100 calories (6 tsp) for women and 150 calories (9 tsp) for men. (These shouldn’t be coming from beverages, since many of your foods contain sugars!)
- If you need that glass of juice in the morning, stick to grapefruit or orange, make sure they are 100% juice, and have a 4 ounce serving. Eating whole fruit is always the better choice-you get more fiber and nutrients.
- Hooked on Vitamin Water? Try drinking coconut water. This drink advertised as “fat-free, cholesterol-free, low-calorie, super-hydrating, naturally rich in electrolytes” is a healthy option when you need a little boost of energy. On occasion, coconut water may be a beneficial choice due to its naturally high levels of potassium. Watch serving sizes- as most have about 50 calories per serving. (Most research shows that it shouldn’t replace sports drinks for very active individuals, where higher levels of sodium are important.)
- Lighten coffee or tea with nonfat milk instead of cream or creamer. Add flavor and brightness with a dash of cinnamon.
- If you need a fizzy drink, add a splash of juice or lemon slices to plain sparkling water. Watch out for sodium levels in these drinks! Make sure to pick brands with no or low sodium, such as La Croix, RW Knudsen’s Sparkling Essence, and Perrier.
- Order the smallest size beverage available when ordering out.
- Drinking water 30 minutes before a meal can help prepare the digestive system to fully absorb nutrients that will be provided in your food. Then, wait to drink water until 30 minutes after your meal to allow your body to fully digest.
- Try not to reuse plastic bottles as there is a risk of bacterial growth. If you buy water in plastic bottles, transfer it to a glass pitcher or reuse glass or stainless steel water bottles.
- Start your day with a two 8 ounce glasses of water to rehydrate, boost circulation, and jumpstart your metabolism.
- Try whipping up our refreshing Minty Lemon Cucumber Water:
- Add 2 quarts water, 1 sliced lemon, ½ sliced cucumber, and mint sprigs to a glass pitcher. Let steep in fridge for 30 minutes. Serve over ice and enjoy!
Tuesday, May 3, 2011
Diet Designs: "Drink" your way thin!
Friday, April 22, 2011
Diet Designs & Chocolate Treats
Many of you may indulge in a few sweets this Easter weekend as you fill up those Easter baskets. According to the May 2011 Mayo Clinic Health Letter, chocolate in small amounts does have healthy perks! Here’s just a friendly reminder that there are some benefits to your chocolate indulgence, in small quantities over time. (portion savvy snack serving size = ½ ounce only!)
- Raw cacao beans contain flavonoids, antioxidants found in plants that may play a protective role in cardiovascular health such as improving blood pressure, cholesterol levels, blood clotting, blood vessel function, insulin sensitivity, and inflammatory markers. Cocoa reduces the risk of heart disease by boosting your good cholesterol (HDL) and decreasing your bad cholesterol (LDL).
- According to other research, dark chocolate may reduce levels of stress hormones, increase libido, improve skin quality, and promote digestion. Just two tablespoons of natural cocoa has more antioxidant properties than four cups of green tea!
- To make the chocolate that we love and crave, these raw cacao beans are fermented, roasted, ground, and separated into cocoa powder and cocoa butter. A process called “dutching” neutralizes the bitter taste through alkalizing. This results in fewer healthy flavanols, and less antioxidant activity. Most chocolate contains added sugar, fats, and excess calories. Therefore, it's important to know your chocolate and make better choices!
- Basic rule: flavanol content reflects the level of fat-free cocoa solids in chocolate. The higher the fat-free cocoa solids, the better the chocolate is for you.
- A fan of white chocolate? Unfortunately, white chocolate contains no cocoa powder, only cocoa butter, sugar, and flavorings, making it a less healthy choice.
- What are your best chocolate options?
- Unsweetened 100% cocoa powder
- Dark chocolate that doesn’t list sugar as its first ingredient. The darker the better! It contains the highest levels of polyphenols of any chocolate.
- Look for brands that are least 70% pure cocoa, have not been alkalized, contain no artificial sweeteners (natural raw cane sugar is a good choice), and contain cocoa butter instead of hydrogenated oils or milk fats.
- Trader Joe's offers a large selection of dark chocolate covered nuts, bars, and fruits. Add a few of these to that Easter basket for a healthier treat!
Wednesday, March 30, 2011
Spring Cleaning & Diet Designs
It's time to go through your fridge!
- Check dates and labels, especially on dairy products like milk, cottage cheese, cream cheese, and sour cream. “When in Doubt, Throw it Out!” Prevent food-bourne illnesses and check the temperature of your refrigerator. It should be set at 40 degrees or less, while your freezer should read 0 degrees or less. Temperatures above these levels can increase the risk of food-bourne illnesses.
- Trying to get more calcium and protein into your diet by eating yogurt? Make sure you stock up on low fat and low sugar varieties. Throw away fruit-on-the-bottom yogurt. Try nonfat, plain or Greek yogurt. Sweeten with 1 tsp agave or honey.
- Get rid of those high calorie sauces such as barbecue sauce, mayonnaise, cheesy sauces, dips, etc. Replace them with low calorie, light and low sodium versions. Keep these “indulgent” condiments in check by only eating 2 tablespoons per day. Try to incorporate “free” condiments like chili sauce, horseradish, vinegars, fresh salsa, Bragg’s Amino Acids, and seasoning blends.
- Stock your refrigerator with low calorie beverages. Swap your once-a-day soda habit with an occasional better-for-you ginger ale or Hansen soda. Sip on healthier beverages like flavored teas. Try adding excitement to your water with cucumber, mint, or a slice of lemon, orange, or even cherries when in season. Also, try our fabulous Pomegranate tea recipe! (See recipe below)
- Freezing any leftover Diet Designs meals? Prevent freezer burn, by tightly wrapping the containers in plastic wrap, removing as much extra air as possible. Do this with any leftover homemade meals that you freeze!
- Dig to the back of your freezer and trash those sodium-laden, high calorie frozen meals! Throw away full fat frozen treats that you’ve been reaching for to satisfy your late night sweet tooth. Instead, substitute whole fruit sorbets (Ciao Bella is a favorite of ours!) and low-fat ice cream or frozen yogurt. Try making your own frozen treats, by freezing a few handfuls of grapes or ½ a banana with ½ ounce melted dark chocolate.
- Still hanging on to salty snacks, chips, and cookies? Ditch anything full of dyes, hydrogenated oils, added sugars, and preservatives. Substitute these with healthy snacks such as black bean chips, “Kind” and “Kashi” granola bars, brown rice crackers, plain popcorn, or raw nuts, such as almonds and pistachios. Go even further and choose snacks that come from the refrigerator instead of the pantry. Fruits, vegetables, and low fat dairy products can satisfy your between-meal cravings. As always, remember to keep an eye on your portion size. Don’t eat directly from any bag or before you know it, you’ll quickly overindulge!
- Stock up on fiber-rich and whole grain products, such as rolled oats, quinoa, brown rice, whole grain pasta, and barley. Other great items to keep on hand are low sodium canned beans to add protein and spices to pack your meals with flavor. Keep a few low sodium soups like butternut squash or tomato when you need to add a low calorie appetizer to your dinner or for a quick lunch.
NOW THAT YOU’RE DONE CLEANING, IT’S TIME TO DONATE!
· FOOD. Anything you do not eat (if not out-of-date & safe to eat) should be donated to a local food bank, shelter, church, etc.
· CLOTHING. Someone can and will use your cast-offs. Either drop these off or call for FREE pick-up. Not all donation-type organizations will come just for clothing, but the Vietnam Veterans of America will! In fact, they NEED clothing and more; they even accept cosmetics! Please go to http://www.clothingdonations.org/service.htm to help.
Pom Tea
Makes: 5 Servings
Makes: 5 Servings
5 bags of green tea with chamomile (we use Celestial Seasonings Chamomile Green Tea)
8 ounces pure pomegranate juice (we use Pom Wonderful)
4 cups boiling water
- Add the tea bags to the boiling water. Steep (let the tea bags sit in hot water) for about 5 minutes.
- Remove the tea bags and add the pomegranate juice.
Friday, March 18, 2011
National Nutrition Month: Easy Ways to Brighten Your Spring Routine
1. Get More Sleep To Balance Your Cravings & Appetite
We don’t get enough sleep! This comes as no surprise, as our family activities, work obligations, and on-the-go lifestyles pack our days until finally we end our night with a few hours of shut eye. Today, Americans sleep 1-2 hours less than we did years ago. How much sleep do adults need? Although the amount of sleep needed varies for each person and age group, most adults need 7-9 hours per night, with at least 6 hours to properly function. What does this have to do with nutrition? Studies show that weight gain and overeating may be caused by lack of sleep. Your body’s hormones respond differently when you lack the proper rest. These metabolic changes will affect you throughout the day. Researchers have found that those who sleep less have elevated ghrelin levels and reduced leptin levels. Leptin, released by your fat cells, tells your brain to stop eating. Ghrelin, produced in your stomach, tells your brain to keep eating! These hormone differences are likely to cause overeating and increased appetite. Bottom line: Get more sleep! If you’re feeling hungry and drowsy during the day, reach for a fiber-rich snack or a combination of whole grains and protein. You’ll feel more satisfied than if you had reached for that chocolate chip bar; you also won’t go back for a second or third serving.
2. Eat More Whole Grains
Do you love Carbs? It’s OKAY to eat breads, pastas, and wraps especially when they are packed with whole grains! Most American’s aren’t getting the recommended amount of at least 3 servings of whole grains per day! Try the new 100 calorie sandwich thins or an open face sandwich for lunch! Fill up on these healthy whole grains while cutting down on calories and reaching your “whole grain goal’ for the day.
3. Flavor Meals with Spices
Spice up your meals with seasonings instead of added fats and oils. The 2010 Dietary Guidelines emphasizes replacing saturated fats in your diet with healthier mono and poly unsaturated fats found in nuts and avocado. Try creating flavor with a variety of spices that can positively affect your health. For example, curcumin, found in turmeric and curry powder, is a good antioxidant, anti-inflammatory agent, and has anticancer potential. This spice brightens up stews and sauces for an extra kick of flavor. A favorite of mine, ginger, also has been shown to have these same health benefits. Add ginger to tea, stir-fries, and homemade vinaigrettes. Cinnamon is also known for its antioxidant properties and has been shown to improve blood glucose levels and reduce cholesterol levels. Sprinkle cinnamon on your coffee or onto a whole grain waffle to jumpstart your morning.
4. Eat with Color: The Best of Spring
Follow the March’s National Nutrition theme and eat with color! Make sure half of your plate is full of vegetables. Pick the fruits and vegetables in season in order to get the most nutrients out of your food!
a. Strawberries- 1 cup offers 3.5 grams of fiber & meets 100% of your daily Vitamin C needs
b. Asparagus- great source of iron, B vitamins, & Vitamin C
c. Sweet Cherries- low calorie, high in phytochemicals
d. Peas- low in fat, high in fiber. Green peas are a great source of Zinc and B vitamins while snow peas are packed with Vitamin C.
5. Spring Clean Your Workout
Spring is the perfect season to start up a new exercise routine, get outside, feel the sunshine, and get moving! Decide what changes you’d like to make and set some goals! Find a workout buddy to keep you motivated. Try walking in a new neighborhood or park, hit the tennis court, or try a new class at the gym for some added excitement to you dull workout routine. Studies show that your body stops responding unless you continually work your muscles in different ways.
Monday, March 14, 2011
Tuesday, March 1, 2011
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